Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PVC Halo/TMC/Wall Squat 2x10e/10/5@Slow Tempo (30s)

BB Complex: High Hang/Low Hang/Full Power Snatch + OHS @ Bar 2x2e (60s)

Strength/Power

1: Snatch (3@Bar, 3@50%, 2@65%, 1@75%, Then 4×1@80-90% )

*1-3 Min Rest

2: BB Bulgarian Split Squat (3×8-10 @ 50% 1RM OHS )

*1-2 Min Rest

3: Incline DB Press (3×10-12 @ HBD WT 3010 Tempo )

*1-2 Min Rest

Mobilize

Foam Roll Lats

Standing Straddle Stretch

Calf Stretch